STRENGTH
Deficit Deadlift
7×3 @75% of 3rm
000,200,400,600,800,1000,1200
*Use 1x20kg/45lbs plate for deficit
WOD
For Time (9 min cap)
12-9-6-3
Thrusters
Bar Muscle Ups
@70/47.5
PEAK
Back squats
1 to 3 sets
Find a heavy 20 rep set
*Use last weeks 10 rep set as a guide
*Rest as needed between sets. If
you feel the first set was as close
as you’ll get to a max weight then
there is no need to do a second
and third set
